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Wednesday, August 12, 2009

Warm up: Foam Roll
Dynamic Warm up

WOD:
Practice Muscle Ups
    5x2 False Grip Pull Ups
    5x3 Full ROM Ring Dips

3x3 Push Jerk

Jump Rope
5-10-15-20-25-30-25-20-15-10-5
Stop b/w sets, if you mess up on a set start that set over.
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